5 rounds:

• 10 presses (50% 1RM)
• 20 ring rows

For time:

10 Handstand push-up
20 Push press (50% of 1 RM Push Press)
20 Weighted lunge (bar in front rack)
40 Du
5 Handstand push-ups

Kettlebell Press
3x5r
For Quality

For Time:

Run 800m / Stairs x 2
15 x Ring Dip
15 x American Swing Kettlebell @ 32/24kg
Run 400m / Stairs x 1
20 x Ring Dip
20 x American Swing Kettlebell @ 32/24kg
Run 200m / Stairs x 0,5
25 x Ring Dip
25 x American Swing Kettlebell @ 32/24kg

Record scaling, time and other thoughts.

Practice TGU(Turkish Get Up)

On the minute for 16 minutes:

• odd minutes 4x front squat 70%
• even minutes 4x broad jump

15 rounds each of...

5 wall balls
5 burpees

A performs 5 wall balls + 5 burpees then B does the same for a total of 30 rounds (15 each).

2 rounds:
25 burpee- box jump
25 pull-up
25 push press (40/25kg)

For time;
2 x Rope Climb
250m x Row
25 x Burpee Pull-up

Record result and scaling, including the height of the pull-up bar used.

5x (Jerk behind the neck + Jerk) 80-90% of 1RM (use rack or blocks)